Week Preview: July 6 – 11

Week Preview: July 6 – 11

Hello all! Thanks for those who took the time to answer Brendan’s email. I actually was unaware of it going out as it was an assignment he needed to complete for a course he is taking. It was an interesting way to see the gym through many individuals eyes. For those who made aesthetic requests, I have added them to my list of things to do and will make my way to those changes as quickly as I ...[Read More]

Week Preview: June 29 – July 4

Week Preview: June 29 – July 4

Foundation is week 2/4… Building begins new cycle with week 1/4… Being enters week 3/4 Monday: Foundation – Front Squat & Chin Up + RFESS + Curlssssssss & Gettin A Band All Up In Your Face + Bike EMOM Building – MB Toss + Back Squat 5RM + Push Press + Step Ups & HSPU/Incline Bench   Tuesday: Foundation – DB Bench & RDL + Leg Curls & Seated Pre ...[Read More]

Week Preview: June 22-27

Week Preview: June 22-27

Hey all! New cycle for Foundation, some increased intensity. Week 4/4 for Building, and week 2/4 for Being. Thanks for coming in Friday and giving it your all, it was fun to watch.   Monday: Foundation – Front Squat & Chin Up + RFESS + Curls & Band Pulls + LP Bike Sprints Building – Jumping + BSQ + Press + Sprints + Dips & KBS Galore   Tuesday: Foundation – ...[Read More]

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The Noon crew set the bar high... Come in and take a run at them before your Canada Day celebrations.
Okay one more!

Kate: Look what I can do!

Brendan: I'm never impressed...
Brad: Ah, here's your problem. You jerked when you should've cleaned. 
Carolina: I hate you.
I have had several questions regarding CrossFit For Choices, so here is a quick update!
The event was put on hold this year due to the whole planning a social & wedding thing! But it will return next year. I am looking for the next beneficiary to our fundraising, and I am open to suggestions. I am pretty picky about who we raise for as I like to ensure that ALL money raised goes to the cause. Last year I was very happy to see all of the money raised for William Whyte go to the kids. Some even received new shoes after all jerseys and equipment was purchased! If you know of any inner city schools or community clubs that may be in need please let me know. Send me an email: kyle@sublimesc.com. 
Thanks for caring! Looking forward to next year!
Vrrrrrooommmm ????????
Tim switched to an individualized program a few months back with the intent of focusing on Olympic lifting technique. Now, we're not following a Olympic lifting program by any means as he still spends plenty of time in the Aerobic & Anaerobic worlds. But after months of work we finally got to some testing: 290lb Clean / 280lb Bench / 205lb Snatch. Great progress.
I could bench that...
Meet Marley, she is 12 going on 20, mature beyond her years. She found us online and asked her parents if she could train at Sublime to ready herself for next years Ringette season. I think it is great how many parents are willing to get their kids involved in fitness programs. I am usually more than a little hesitant when I learn the kid is 13 or under, but I truly believe that you can get anyone in the gym so long as the maturity level is there. Picking the proper movements/loading/intensity can be great for improving a young athletes general athleticism. Our young members follow Kyles sports program once they complete numerous 1-1 sessions. So if you see Mighty Marley around, take a second to remind her that she is awesome.
Cristy has decided to tackle a long lingering back issue, that commonly flares up when squatting. We believe stability/activation may be the culprit, as strength is certainly not the limiter. You can find A LOT of silly exercises out there labelled as functional. However, in order for a training method to be functional you must apply the principle of specificity to improve the specific athletic movement. The further you move from duplicating the specific athletic movement (think standing on bosu ball), the less of a chance you have at improving the neuromuscular coordination of the targeted movement. Yay Cristy! #KippingBosuBallHandstandPushups
Ladies and Gentlemen I present your new Squat Queen! Dawny not only beat the previous record of 250#..... She did 251# X3!
Got the gym cleaning up... On a Tuesday.
Kyle with a 265# Power(?) Clean. I'll let you couch coaches debate whether that was below parallel or not. No PR's but finally moving weight again.
Kyle & Melissa attended a NCCP Level 1 Weightlifting course this past weekend. Always learning.


1980 Main Street
Winnipeg, MB
(204) 504-8099